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    Bmi Balancer 2022

    Uploaded by

    Tushar Sanwarey
    The document provides a 3 week workout and diet plan for an endomorph body type aiming for a calorie deficit of 1600-1800 calories per day. The workout plan consists of 6 rounds of compound and isolation exercises with short rest periods done daily. The diet plan outlines 5 meal options each day including breakfast, lunch, dinner and snacks that meet the calorie target and focus on complex carbs, lean proteins and healthy fats.

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    © All Rights Reserved
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    Bmi Balancer 2022

    Uploaded by

    Tushar Sanwarey
    20 views5 pages
    The document provides a 3 week workout and diet plan for an endomorph body type aiming for a calorie deficit of 1600-1800 calories per day. The workout plan consists of 6 rounds of compound and isolation exercises with short rest periods done daily. The diet plan outlines 5 meal options each day including breakfast, lunch, dinner and snacks that meet the calorie target and focus on complex carbs, lean proteins and healthy fats.

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    BMI BALANCER 2022

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    The document provides a 3 week workout and diet plan for an endomorph body type aiming for a calorie deficit of 1600-1800 calories per day. The workout plan consists of 6 rounds of compound and isolation exercises with short rest periods done daily. The diet plan outlines 5 meal options each day including breakfast, lunch, dinner and snacks that meet the calorie target and focus on complex carbs, lean proteins and healthy fats.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views5 pages

    Bmi Balancer 2022

    Uploaded by

    Tushar Sanwarey
    The document provides a 3 week workout and diet plan for an endomorph body type aiming for a calorie deficit of 1600-1800 calories per day. The workout plan consists of 6 rounds of compound and isolation exercises with short rest periods done daily. The diet plan outlines 5 meal options each day including breakfast, lunch, dinner and snacks that meet the calorie target and focus on complex carbs, lean proteins and healthy fats.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    October 28

    BMI
    BALANCE
    PLAN
    2022
    [Heavy To moderate strength Training mixture of compound and
    isolation movements. [For Dominant
    12-15 rep range with drop sets and supersets included.
    Short rest period Endomorph]
    Calorie Deficit ideal: 1600 -1800]
    BMI BALANCE 2022

    ROUND - 1

    Sr.no Routine
    1st- Weighted Squats (10 rep) + Skipping (30 secs)
    2nd- Push press( 10 reps) + Jumping Jacks (30 secs)
    3rd- Deadlift ( 10 reps ) + Kettle bell swing (30 secs)
    4th- Inclined Dumble Press (10 reps) + Planks (30 secs)
    5th- Bendover Row (10 reps) + Load and Carry ( 30 secs)
    6th- Burpees (20 secs)
    Finisher

    3-4 ROUNDS OF ABOVE ROUTINE NEED TO BE FOLLOWED DAILY TILL 21 DAYS

    ADD ONS
    EMPTY STOMACH WARM WATER + WALK
    NO PROCESSED SUGAR
    STAY HYDRATED -3 TO 4 LITRES
    SLEEP SLOT – 7 TO 8 HOURS
    BMI BALANCE 2022

    Diet Chart
    (Customized)
    Monday to Saturday intake range ( 1677 -1805)

    Breakfast (8:00-
    2 BANANA + 6 ALMONDS (290 CALORIES)
    8:30AM)

    Mid-Meal (11:00-
    1 FRUIT-APPLE(95)/GUAVA(112)
    11:30AM)

    Parboiled Rice (1 cup)(200) / 3 Chapatis(360) + Veg. curry (1/2


    cup)(100) + Daal (1/2 cup)(100) + 1/4th fresh lemon + salad + 1 CUP
    CURD (232 GRAMS)
    Lunch (2:00-
    0r shree tiffin
    2:30PM)
    OVERALL = 792-832 CALORIE INTAKE

    Evening (4:00-
    4:30PM)
    1 PACKET PEANUT/NUTS 50 calorie intake
    &
    1 banana + 1 cup coffee 121 calorie intake
    Preworkout(5:30 to
    6:00)

    1ghee masala dosa with sambhar chutnety plus butter milk (329) Or 1
    Dinner(8:00-
    paper plain ghee masala dosa plus butter milk (400) or
    8:30PM)
    3 idlis with sambhar and chutney plus butter milk ( 350 )
    BMI BALANCE 2022

    sunday Eat in limit / cheat day

    Food Items To Limit


    1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet
    syrup, breakfast cereal, desserts, and pastries contain simple
    carbohydrates.
    2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in
    saturated fat.
    3. Avoid eating red meat as it contains high levels of saturated fat that shoot
    up the cholesterol levels in the blood.
    4. Avoid eating fried foods such as fried chicken, deep fried foods, and
    potato fries.
    5. Avoid alcohol
    6. Avoid aerated and artificially sweetened drinks.

    Do's And Dont's


    Do's:
    1. Eat Healthy Fat to Lose Weight
    2. Eat 2-3 hours before going to sleep
    3. Make Healthy Swaps
    4. Follow Smart Tips for Dining Out
    Don'ts:
    1. Don't starve yourself
    2. Dont dehydrate yourself
    3. Dont eat if your are not hungry
    4. Dont eat too much saturated fat
    BMI BALANCE 2022

    Food Items You Can Easily Consume


    1. Non-starchy fruits and vegetables
    2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
    3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and
    peanut oil.
    4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and
    lean cuts of beef.
    5. Have five or six small meals throughout the day.
    6. Eat a heavy breakfast

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